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 PLANK is recognized as one of the most effective ways to train your core and arms. I've sorted out the benefits of planking in detail for you： Strengthen the core muscle group strength , improve the exercise ability.   The plank focuses on the core muscles, including the transverses, obliques, rectus abdominis, and buttocks. By doing planks, you can strengthen your muscles and improve your performance. Improve the body's basal metabolic rate.  Plank exercises burn more calories than other lumbar and abdominal exercises. Improve balance ability.  Stand on one foot with your eyes closed, perhaps for just a few seconds, before doing planks. Because your abdominal muscles aren't strong enough to provide the balance you need. When you do planks for a while, your lower back and abdominal muscles strengthen, and your balance improves accordingly. Reduce the risk of back and spine injuries.  Doing planks can strengthen and strengthen the lower back and abdominal muscles, reduce th

💟Introduction 💟 What is to know  💟 Technique Introduction The squat is a multi-joint exercise and - by many - considered a "fundamental" training for the mass and / or strength of the thighs and buttocks. In reality, there are no really "fundamental" exercises; except, of course, in the case of disciplines that are based on the specific athletic gesture (eg powerlifting). Those who, for anatomical-functional reasons, are required to exclude the free squat from their routine, should do so. Similar movements can be performed at multipower or with strength machines (such as leg-press, hack squat machine, etc.). Otherwise, a greater risk of injury must be taken into account. After an exhaustive preface on the characteristics of the squat, I will explain step by step how to do it correctly. Obviously, especially if you want to start "loading" the barbell, the presence of a qualified instructor who evaluates the technique as a whole is - both for performance

I had a lot of confusions when I first started workout, and now I've successfully solved them. So now I've put them together in the following 5 tips, which I hope will help those starting out build confidence and find their way. 1. Keep fit for more than 3 months Fitness is a thing that needs to be persisted in order to gain something, don't rush. Many people insist on fitness for only a week or two, and say that the workout has no effect, such a mentality is wrong. Fitness needs to customize a scientific, appropriate plan, and stick to it, to have an effect. If you haven't been working out for three months, don't say it's not work. Workout at least 2-3 times a week, so that your physical shape will gradually change, harvest better yourself. 2. Know the right amount of time to exercise Workout needs to be moderate, but also need to combine sport and rest, so as to go further on the road of fitness. You can't overtrain, and you can't sacrifice sleep time